Warmup
400m run
10x crab walk
10x monster walk
10x hip hinge
10x external shoulder rotation
10x internal shoulder rotation
10x face pulls
10x banded pull aparts
10x banded underhand pull aparts

Conditioning: Power
5 Rounds for Time
-10x Alt. Overhead hammer strikes
-10x Transverse hammer strikes (5/side)
-10x Transverse banded twists per side
-10x Mjolnir snatches (5/side)
-10x supine ring rows
-10x transverse banded twists per side
-10x pushups
-10x transverse sandbag lunges

Finisher
-2:30 max effor Mjolnir complex
-5x hand to hand lunge swings
-5x 360 swings to squat each direction
-5x side lunge transverse swings each side
-5x hand to hand hinge swing
-Rest :30
-2:30 heavy bag striking

Core
3 rounds
-20x sit-ups
-20x rev hypers
-10x hammer 360 swings each direction
-20x 2ct flutter kicks
-20x back extensions

Recovery
-1:00 lacrosse ball on any tight spots
-2:00 thoracic foam roller
-:30 each side pigeon pose